Wrist Circles

A simple mobility exercise where the wrists rotate in circular motions to improve joint mobility, warm up the wrist complex, and maintain range of motion.

Instructions

1. Stand upright with your feet positioned at shoulder-width apart.
2. Elevate your arms to the sides until they are fully extended and parallel to the floor at shoulder height.
3. Your torso and arms should form the letter “T” shape, with palms facing down.
4. Keeping your entire body stationary except for your wrists, begin rotating both wrists forward in a circular motion.
5. Perform 10-15 forward rotations, then reverse direction and rotate backward for 10-15 repetitions.
6. Maintain a steady, controlled pace throughout the movement.

Tips

• This exercise is excellent for warm-ups and joint preparation before training.
• Pretend you are drawing circles with your hands as the brush for a better mental connection.
• Perform the movement with control; avoid excessive speed that could cause injury.
• Breathe normally and steadily throughout the entire set.
• This low-impact mobility work can be performed daily without recovery concerns.